Introduction
The Spinach and Feta Casserole is a light yet satisfying dish that blends the earthy flavor of fresh spinach with the tangy creaminess of feta cheese. Perfect for breakfast, brunch, or a wholesome dinner, this casserole is easy to prepare and packed with nutrients. Its golden, custardy texture and savory flavor make it a family favorite.
Ingredients Quantity
2 cups (300 g) fresh spinach, chopped
1 medium onion, finely chopped
2 cloves garlic, minced
2 tbsp olive oil
3 large eggs
1 cup (150 g) feta cheese, crumbled
1/2 cup (120 ml) milk (optional for creamier texture)
Salt and black pepper, to taste
1/4 tsp nutmeg (optional, enhances flavor)
Instructions
1. Preheat Oven: Preheat your oven to 180°C (350°F). Grease a small baking dish with a little olive oil.
2. Cook Vegetables: In a skillet, heat olive oil over medium heat. Add onions and sauté until soft and translucent, about 3–4 minutes. Add garlic and cook for 1 more minute.
3. Wilt Spinach: Add chopped spinach to the skillet and cook until just wilted, about 2–3 minutes. Remove from heat.
4. Prepare Egg Mixture: In a bowl, whisk together eggs, milk (if using), salt, pepper, and nutmeg.
5. Combine Ingredients: Add the cooked spinach and onion mixture to the eggs. Stir in crumbled feta cheese.
6. Bake: Pour the mixture into the prepared baking dish. Bake for 25–30 minutes or until the casserole is set and lightly golden on top.
7. Serve: Let it cool slightly before slicing and serving. Enjoy warm!
Origin
This dish has roots in Mediterranean cuisine, particularly Greek cooking, where spinach and feta are staples in dishes like spanakopita. The casserole form is a modern adaptation, offering simplicity while maintaining traditional flavors.
Cultural Significance
Spinach and feta represent a classic combination in Greek culture, often associated with healthful, family-friendly meals. This casserole version allows the traditional flavors to shine in a convenient, all-in-one dish suitable for everyday meals or festive gatherings.
Description
The casserole features tender, wilted spinach mixed with sautéed onions and garlicky aroma, bound together with eggs and feta. The result is a golden, slightly crisp top with a creamy, savory interior, rich in flavor yet light on the palate.
Optional Additions
Add chopped fresh herbs like dill, parsley, or basil for extra flavor.
Toss in a handful of sun-dried tomatoes or roasted red peppers for sweetness and color.
Sprinkle breadcrumbs on top before baking for a crunchy crust.
Tips for Success
Drain spinach well after washing to avoid excess moisture in the casserole.
Use room-temperature eggs for even cooking.
Avoid overbaking to keep the casserole creamy; it will continue to set slightly after removing from the oven.
Nutritional Information (approx. per serving, serves 4)
Calories: 180 kcal
Protein: 10 g
Fat: 13 g
Carbohydrates: 5 g
Fiber: 2 g
Calcium: 150 mg
Conclusion
The Spinach and Feta Casserole is a versatile, nutritious dish that balances indulgence with health. It is quick to prepare, visually appealing, and perfect for any meal of the day.
Recommendation
Pair this casserole with a fresh green salad or roasted vegetables for a complete, wholesome meal. It also works wonderfully as a make-ahead dish for breakfast or brunch gatherings.
Embracing Healthful Indulgence
This casserole proves that healthy eating doesn’t have to be boring. With nutrient-rich spinach, protein-packed eggs, and the indulgent flavor of feta, it’s a guilt-free way to enjoy comfort food while nourishing your body.